Whether it’s a holiday buffet or a backyard bash, special events that can sabotage healthy eating seem to pop up all year long. Armed with the right strategies, however, you can easily beat these binge moments and stay on a nutritious track.

Holistic chef and certified healing foods specialist Shelley Alexander, author of “Deliciously Holistic,” offers five tips for quick and convenient healthy eating during ultra-busy weeks, holidays, and special occasions:

1. When shopping, check labels and avoid foods with a long list of ingredients. The best whole foods have one or just a few unprocessed or minimally processed, easily recognized ingredients. Among ingredients to avoid: chemicals, artificial sweeteners, high fructose corn syrup, nitrates, MSG, genetically modified ingredients and preservatives (indicated by the initials BHT, BHA, EDTA and THBQ.)

2. Set aside a few hours each week to prep foods to eat in the days ahead. Cut up produce and store it in airtight containers. Lightly wash produce before using with natural vegetable wash or use one part white vinegar to three parts water. Make several homemade vinaigrettes or dressings to last all week so you can make leafy greens and vegetable salads in minutes. Clean and marinate enough meat or poultry for dinners over the next few days.